4.12.25

Weightlifting
Skill Development
5 min EMOM
3 Muscle Snatches

5 min EMOM
3 Tall Snatches

5 min EMOM
3 Drop Snatches

Strength
4 Rounds E2M
2 High Hang Snatches w/ :03 pause in dip

4 Rounds E3M
2 Floating Snatches

CrossFit
Metcon
Partner WOD
10 RFT
Partner 1: 500/400m Row
Partner 2 performs
5 Squat Snatches @ 95/65 (RX+ 135/95)
15 Sit-ups
Switch each round.  Partner starts where previous partner left off.
Score is # of rounds completed.

4.11.25

Skill Development
7 min EMOM
6 Strict Pull-ups (RX+ 3 Bar or Ring Muscle-ups)

Metcon
10 min AMRAP
5 Hang Power Cleans @ 135/95 (RX+ 185/125)
10 Pull-ups (RX+ C2B)

4.10.25

Strength
6 Rounds E3M
5 Bench Press @ 70% 1RM
15 DB Flyes 
Last tested on 12/14/2023.

Conditioning
1 min AMRAP
Max Effort Push-ups

4.9.25

Conditioning
1k SkiErg
Last tested on 1/27/2024.

Conditioning
Tabata Bike x2
Rest 2 minutes between

Strength
DB Bicep Curls
3 set complex
8 DB Bicep Curls +
8 DB Hammer Curls
Last tested on 2/21/2025

4.8.20

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

Skill Development
6 min EMOM
10 Alternating Pistols

Metcon
”Omar”
10 Thrusters
15 Bar-facing Burpees
20 Thrusters
25 Bar-facing Burpees
30 Thrusters
35 Bar-facing Burpees
RX: 95/65
Last tested on 10/5/2020